{"id":742,"date":"2019-03-07T12:08:07","date_gmt":"2019-03-07T12:08:07","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/03\/07\/2019-3-7-6-ways-to-recover-after-a-half-marathon\/"},"modified":"2022-07-21T21:13:17","modified_gmt":"2022-07-21T20:13:17","slug":"6-ways-to-recover-after-a-half-marathon","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/6-ways-to-recover-after-a-half-marathon\/","title":{"rendered":"6 essential ways to recover after a half marathon"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Congratulations on completing your half marathon! It&rsquo;s important to recover after a half marathon.<\/p>\n\n\n\n<p>Whether it was your first or seventh race, there are steps you can take to reduce muscle soreness, rebuild your body&rsquo;s fuel supply, and get back to your normal running and fitness routine sooner rather than later.<\/p>\n\n\n\n<p>There are different ways to rest and recover after a half marathon. Whatever you do, it&rsquo;s important to give your body a good rest after such a high impact event.<\/p>\n\n\n\n<p>Your body probably suffered a lot of micro tears to muscles and your glycogen stores will be low, if not depleted.<\/p>\n\n\n\n<p>Whilst your body is amazing and is capable of some amazing things like running a half marathon, remember to give it time to rest to avoid burnout or injury.<\/p>\n\n\n\n<p>There&rsquo;s no shame in taking a break from it all for a few days. Here are my top tips on how to recover after a half marathon.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-683x1024.png\" alt=\"recover after a half marathon\" class=\"wp-image-4274\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"recover after a half marathon\" class=\"wp-image-4274 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/65.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to recover after a half marathon<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Stay hydrated<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">Stay hydrated<\/a> in the days after the event.<\/p>\n\n\n\n<p>Drink lots of water throughout the day and consider including an energy sports drink to aid glycogen levels.<\/p>\n\n\n\n<p>If you&rsquo;re not a big fan of litres of tap water, try adding some fresh fruit like cucumber, lemon or strawberries to add some flavour.<\/p>\n\n\n\n<p>You will have lost a lot of fluids during the race through sweat, so it&rsquo;s important to replenish the fluid levels in your body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fuel your body<\/h2>\n\n\n\n<p>Eat 2-3 meals a day and keep snacking! Try and get some good sources of protein, carbs and fats in your meals.<\/p>\n\n\n\n<p>Examples include: <\/p>\n\n\n\n<ul><li><p style=\"white-space: pre-wrap;\" class=\"\">Protein &ndash; lean meat and fish, eggs, seeds and nuts, beans and legumes, tofu.<\/p><\/li><li><p style=\"white-space: pre-wrap;\" class=\"\">Carbohydrates &ndash; sweet potatoes, white potatoes, brown rice, rye bread, wholemeal bread, beans and lentils, quinoa, pumpkin, butternut squash, apples, blueberries, bananas, strawberries.<\/p><\/li><li><p style=\"white-space: pre-wrap;\" class=\"\">Fats &ndash; avocados, cheese, dark chocolate, eggs, salmon, mackerel, nuts, chia seeds, olive oil, coconut oil, full fat yoghurt.<\/p><\/li><\/ul>\n\n\n\n<p>You&rsquo;ll want to replenish all the energy stores that you lost during the half marathon. Protein is also an essential macronutrient when it comes to muscle repair and recovery.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-683x1024.png\" alt=\"recover after a half marathon\" class=\"wp-image-4275\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-683x1024.png.webp\" alt=\"recover after a half marathon\" class=\"wp-image-4275 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/66.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Keep moving<\/h2>\n\n\n\n<p>The temptation is to sit down after a half marathon and watch a heap load of Netflix (I know I fall into this trap).<\/p>\n\n\n\n<p>It&rsquo;s good to keep moving so your muscles don&rsquo;t seize up.<\/p>\n\n\n\n<p>Go for a gentle walk every hour or so or keep moving around your house.<\/p>\n\n\n\n<p>The stiffness and pain you are feeling in your muscles could be delayed onset muscle soreness (or DOMs for short). This is normally felt 24 to 72 hours after exercise.<\/p>\n\n\n\n<p>The impact of running the half marathon has caused tiny, microscopic tears in your muscle fibres. Your body responds to this by increasing inflammation, which causes the pain and discomfort.<\/p>\n\n\n\n<p>Hitting the couch will only worsen the pain and stiffness, so keep moving as much as possible.<\/p>\n\n\n\n<p>A massage is also a good way to relieve the pain. Static stretching has also been <a href=\"http:\/\/www.trilliumfitness.co.uk\/wp-content\/uploads\/2016\/02\/Chung-2003-DOMS.pdf\" target=\"_blank\" rel=\"noopener\">cited<\/a> as a good preventative measure for DOMs, which I explain more about below.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stretch<\/h2>\n\n\n\n<p>Consider doing some gentle stretches to make your recovery period a little easier.<\/p>\n\n\n\n<p>The more you stretch, the less stiff you&rsquo;ll be in the morning. <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Yoga<\/a> is also a great way to gently stretch it out.<\/p>\n\n\n\n<p>Some good and easy static stretches to release tension in tight muscles include: forward lunge, hamstring stretch and calf raises.<\/p>\n\n\n\n<p>These can be used as part of a cool down or done on your rest days.<\/p>\n\n\n\n<p>Stretch until you feel a slight pull and then hold that position for 20-90 seconds.<\/p>\n\n\n\n<p>Stretching on its own is beneficial, but be careful not to push your body too much as it can cause muscle tears to worsen.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-683x1024.png\" alt=\"recover after a half marathon\" class=\"wp-image-4277\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-683x1024.png.webp\" alt=\"recover after a half marathon\" class=\"wp-image-4277 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/68.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Foam roll<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Foam rolling<\/a> is a great way to release some of that lactic acid in your muscles and delay onset muscle soreness, as explained above.<\/p>\n\n\n\n<p>Try and foam roll at least five minutes a day in the days after your half marathon. I normally start foam rolling on day three after my half marathon as it&rsquo;s simply too painful before that.<\/p>\n\n\n\n<p>There are different types of foam rollers out there on the market that target different parts of the body from low to high density.<\/p>\n\n\n\n<p>I&rsquo;d suggest starting with a low to medium density foam roller that isn&rsquo;t too intensive on your muscles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Gently get back into running<\/h2>\n\n\n\n<p>If you want to start incorporate running back into your routine, I suggest you mix it up with walking breaks.<\/p>\n\n\n\n<p>This will give your body adequate time to get back into the swing of things.<\/p>\n\n\n\n<p>Of course, every one is different and only you know your body, so if you feel comfortable doing longer stints of running, then go for it!<\/p>\n\n\n\n<p>I wouldn&rsquo;t suggest you go straight back into your pre-half marathon training plan.<\/p>\n\n\n\n<p>Unless you are training for another event, like a marathon, and the half marathon forms part of your training plan, then use this time to gently ease yourself back into longer distances.<\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n          summary-item-has-tags\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Congratulations on completing your half marathon! It&rsquo;s important to recover after a half marathon. Whether it was your first or seventh race, there are steps you can take to reduce muscle soreness, rebuild your body&rsquo;s fuel supply, and get back to your normal running and fitness routine sooner rather than later. There are different ways &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[58,88,21,123],"tags":[43,70,69],"mv":{"thumbnail_id":2365,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/13-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/742"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=742"}],"version-history":[{"count":2,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/742\/revisions"}],"predecessor-version":[{"id":8183,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/742\/revisions\/8183"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2365"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}